Podcast 42: Will Immunity-Boosting Foods, Supplements and Super-dosing prevent COVID-19?

As we move through the rollercoaster ride of what’s been the last year and take on this third wave of increasing COVID-19 rates, immunity has been on many of our minds. A quick Google search for “immune boosting” yields nearly 38 million search results, revealing a lot of information – AND MISINFORMATION. Most articles skip over vaccines to suggest some variation of eating miracle foods and supplementing vitamins, antioxidants, and probiotics. But what should we really be doing to keep our immune systems in top shape?

The reality is that keeping a strong immune system follows the same advice we use for general healthy living: eat a variety of healthy foods, including fruits and vegetables, whole grains, healthy fats, and lean proteins; sleep seven to nine hours per night; exercise at least 150 minutes per week; and manage your stress levels.

When it comes to nutrition, there are many nutrients that are involved in immune function: vitamins A, B6, B12, C, D, E, and folate, zinc, selenium, copper, and iron. While these are necessary for immune health, a balanced diet can provide enough of all of them (except for Vitamin D in some cases; speak with your doctor or dietitian about a supplement). Beware of companies trying to recommend super-doses of vitamins. Nutrients like vitamin C and zinc, often touted as miracle cures for cold and flu season, have virtually no evidence supporting their supplementation helping to decrease the length or likelihood of illness. It is important to get enough – deficiency can weaken the immune system – but more isn’t necessarily better. Nutrients like zinc can also have some nasty side effects if taken in large quantities, including nausea and vomiting.

Listen in as Andrea and Drew share more details about how to include these things in your diet, what to steer clear of (and save your money on), and how to recognize a red flag so that you maintain peace of mind instead of second guessing your nutrition choices.  Your immune system will thank you.

Prepared by: Emily Rodford, Dietetic Intern

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